When dairy and eggs are gone, breakfast seems rather pointless to some. Not necessarily so!
If your family thrives on an early morning meal, here are 15 ideas from our family to yours, to help get your fast-day off to a good start.
1. Standard Cold Cereal
Many boxed cereals are just fine to consume during the Fast, but you’ll have to check the ingredient list to be certain. If you stick with the simpler ones, like puffed rice or wheat biscuits you should be fine.
Be sure to use non-dairy milk,There are so many to choose from like soy, almond, coconut, hemp, and our favorite: cashew! You can taste them and see which is right for your family’s tastes and dietary requirements and use them in coffee or cereal just like you would dairy milk. Fresh berries, chopped nuts, or coconut make great additions for variety and even more nutrition. My family likes this version of a raw cereal in the morning with cashew milk.
Raw Cereal Mix
There are no exact measurements for this breakfast cereal, but only suggestions for ingredients. Use whatever your family will find appealing! We like to mix up some with fresh peaches and pecans, or fresh apples and walnuts, Try fresh mango, dried pineapple , coconut, and macademia nuts! Use your imagination! Keep in mind, because it’s full of nutrient dense ingredients, (and it’s a lot to chew!) a little of this goes a long, long way! Serve about a scant cup as a generous serving.
A touch of maple syrup
A dash of cinnamon
Seeds: Pumpkin seeds, sunflower seeds, chia seeds, etc.
Nuts: Chopped almonds, pecans, walnuts, etc.
Dried Fruit: Coconut, raisins, dried cranberries, apricots, or other fruit, chopped
Fresh Fruits: strawberries, blueberries, peaches, apple, banana, etc, chopped
Pour on the dairy free (cashew) milk and enjoy!
2. Warm Cereal
Follow the package directions for your instant or quick oatmeal, using water, non dairy milk or even apple cider! For added nutrition, add some ground flax meal to your bowl as well.
Top with any or all of your favorite add-ons for a warm cereal.
Or...You can set up this delicious crockpot version the night before and wake up to the smell of a warm and hearty breakfast!
St. Barbara's Crockpot Oats
1 cup bulgur wheat
2 ½ cups non dairy milk
1 tsp vanilla
1 Tbsp brown sugar
½ cup dried cherries, fresh, or frozen cherries are fine as well...use more if you like lots of fruit. :)
¼ cup slivered almonds
Before going up to bed combine all the ingredients in a small crockpot and cook on low heat overnight. You can add a little more milk or water if needed in the morning, before serving. We usually make this for the feast of St. Barbara, thus the cherries, but you can use any kind of fruit and flavorings you like to suit your taste and your pantry.
If you are lucky enough to own a high speed blender, this is a very quick and nutritious breakfast to take along with you to work or school. In our house, we definitely have our favorite flavor combinations, but we are always sure to follow this basic recipe, and blend well.
Greens: a large handful, use kale, spinach, collards, parsley, etc.
Banana or Avocado (half) for a creamy texture
Seeds: Tablespoon of Flax meal, chia , or hemp
A Pitted Date: for sweetness and fiber
Frozen Fruit: bags of this are available at most markets. We love mango, pineapple, peaches, berries, cherries
Liquid: Some like water only, some like non-dairy milks like almond, coconut or cashew.
Some Optional Ingredients to consider:
Nuts: Any are great, but Cashews or Peanuts are our favorites
Vegetables like: Carrots, beets, celery, sweet potato, celery, cucumber, etc
Fruits like: Apple, Pear, Melon, Berries, watermelon, cantaloupe, etc.
Cinnamon, Peanut Butter, raw cacao nibs, coconut
,…you can have a different smoothie every day!
4. Toast ( once again, check ingredient list or make your own!)
You would be surprised at all of the beautiful and nutritious breads, bagels, and even English muffins that are made dairy and oil free!
You can enjoy your toast with nut butter, jam, apple butter, or honey; but we enjoy ours toasted, then rubbed with a split clove of garlic and topped with sliced fresh tomato and basil, or smashed avocado and a splash of lemon.
5. Baked Sweet Potato with Hummus
A great hot breakfast! Scrub a whole sweet potato and poke it with a few steam vents then wrap it in a damp towel and microwave! Enjoy with prepared hummus on top, and on a bed of raw spinach or baby greens.
6. Oatmeal Fruit Crisp
A great hot breakfast, just substitute almost any kind of fresh, frozen or even canned fruit!
Filling: 4 cups chopped apples, peaches, berries, etc.
2 tsp cornstarch
Up to a tablespoon of sugar, if necessary, (depending on the sweetness of the fruit)
1/4 cup raisins, optional
1 Tbsp ground cinnamon, for apple filling
2 cups rolled oats (quick oats are ok too!)
1/2 cup melted coconut oil
1/2 cup brown sugar
Place fruit, cornstarch and any optional filling ingredients into a large baking dish and mix to combine. In a separate bowl, combine all topping ingredients. Spread topping over filling in the baking dish and bake at 350 degrees for 1 hour or until the center of the casserole bubbles. Cool slightly before serving.
Variations: for fruit, use fresh or frozen frozen strawberries (with or without rhubarb), peaches, blueberries, cherries or mixed berries; fresh apples or pears.
For added fiber and omega-3's add 1/4 cup ground flaxseed meal to your topping mix!
7. Homemade Granola
Kids love this! Its fun to make up our own varieties by adjusting the ingredient list on this basic recipe. Serve it by the handful as a trail mix, or over some chopped fresh fruits for breakfast.
2 cups rolled oats
1 cup seeds (any or all: sunflower, pumpkin, flax, sesame, chia, hemp hearts, poppyseeds, etc.)
1 cup nuts (any or all: walnuts, pecans, almonds, pistachios, hazelnuts, cashews, peanuts, cacao nibs, etc.)
½ cup honey, maple syrup, or any flavor jam or jelly
⅓ cup melted coconut oil
1 Tbs. vanilla, or other flavor extract
1 cup dried fruit, chopped (raisins, dried blueberries, dried cranberries, cherries, apricots, pineapple, coconut, etc.)
Dash of salt
Optional dash of spices such as ginger, cinnamon, nutmeg, etc.
Combine oats, seeds, nuts and salt and/or seasonings in a large mixing bowl. Whisk together honey or jam or syrup, melted oil, and extracts, and then stir into the dry ingredients, stirring well to coat. Spread granola on a well greased ( with coconut oil) baking sheet. Bake 15 to 20 minutes, or until golden brown, stirring once or twice during baking. Cool on the tray until dry and crunchy. Break into bite-sized pieces, and then stir in dried fruit. Store in an airtight container.
Variations: Here are some of our family's favorite flavor combinations:
Apricot ginger pecan,
chocolate cherry almond,
tropical pineapple coconut macademia,
autumn crunch, made with maple syrup and pumpkin jam, cinnamon, ginger, raisins and pumpkinseeds,
blueberry vanilla cinnamon,
The possibilities are endless and the kids will love it.
8. Chia Fruit Pudding
This could not be easier.
2 cups fruit, fresh, frozen, canned, any kind
Small dash of lemon or lime juice
1 Tbsp. honey
2-3 Tbsp chia seeds, depending on the moisture content of your fruit.
Blend the fruit, honey and lemon juice in the blender until smooth, pour into a container (mason jar) stir in the chia seeds. Cover and let sit in the refrigerator overnight to expand and thicken up.
Frozen berries, mango, or peaches work very well for this.
9. Baked Apples
6 apples (1 large apple per serving), stem end cut off and cored with a melon baller, all parts reserved
1/4 cup raisins
1/2 cup oats
2 Tbsp ground flax meal
1/4 cup chopped nuts
1/2 cup brown sugar
1 tsp cinnamon
Prepare the apples for stuffing and place them into a slightly greased baking pan. Pare away any chunks of apple flesh left on the stems and cores before discarding those, and place apple bits into a small mixing bowl. Add the remaining ingredients and mix well. Stuff the apples with this mixture cover the baking dish with foil and bake for 20 minutes at 350 degrees, then remove the foil and bake 10 minutes more.
10. Sweet Potato Hash
1 Tablespoon of coconut oil
1 large onion, diced
2 large sweet potatoes, peeled and diced
1 large white potato, diced
2 large apples, diced
1/4 cup dried cranberries
1/2 tsp poultry seasoning
Salt and pepper to taste
In a large skillet, melt the coconut oil and begin to brown the onion, just until it gets slightly golden and fragrant. Add all the remaining ingredients and mix well. Cover and let steam over medium to low heat, stirring once in a while to check for sticking, until the potatoes become soft. Remove the lid and raise the heat just a bit to medium high, and begin to brown the hash, allowing it to become golden, then flipping it You may need to add just a tsp more or so of the coconut oil to prevent sticking. Serve hot with an optional garnish of maple syrup.
Before heading off to Divine Liturgy, or even the night before, get out a large mixing bowl and in it, combine the following dry ingredients:
4 cups white whole wheat flour
3 Tbsp baking powder
1/2 tsp salt
1/2 tsp nutmeg/cardamom
1/4 cup flaxseed meal
In a second mixing bowl, combine the following wet ingredients:
2 cups non-dairy milk of choice
2 cups water
1 tsp. Vinegar or lemon juice
2 tsp vanilla extract
After Liturgy, mix wet into dry ingredients and stir well to combine.
Place about 1/2 cup of batter at a time onto a nonstick electric griddle (prevents sticking since these are made without oil). If desired, now is the time to sprinkle these with add-ins like blueberries or chocolate chips! Watch for bubbling and a dry appearance to signal when to flip the pancakes. Continue to cook the other side until it becomes golden as well and then remove from the griddle.
Continue with the rest of the batter until all of the pancakes are made. Serve with maple syrup or jam.
12. Muffin in a Mug
Are your mornings a hurried rush to get out the door? Mix these up the night before, then just take them out of the fridge, microwave and go!
In a large mug, combine:
1 Tbsp coconut oil
Melt in microwave 15 sec. Then add:
4 Tbsp flour
2 Tbsp sugar
Pinch bkg soda
Pinch bkg pwdr
3 Tbsp non dairy milk
Mix well and microwave 2-3 minutes.
Blueberry Muffin: Add 1/4 cup blueberries, ( or chopped apple, chopped peach, or any other fruit. )
Coffee cake: omit cocoa powder, use 3 Tbsp milk, microwave 1 minute 15 seconds, add 1 Tbsp brown sugar, mixed with 1 tsp coconut oil and a dash of cinnamon on top, then return to microwave for 1 min, 30 sec.
Pancake in a mug: coffee cake batter, add dash of nutmeg or mace, top with 2 Tbsp after cooking.
Brownie in a mug: add 1 Tbsp cocoa powder and an extra Tbsp milk
13. Oat Sausages
These are great to make in large batches and then freeze individually. In the morning, toast one in the toaster oven or microwave and serve on a toasted English muffin (rubbed with garlic) with a seasoned slice of tomato and a slathering of hummus...great to take on the go.
2 cups water 1/4 cup Bragg’s Liquid Aminos, soy sauce, or tamari 1/4 cup nutritional yeast flakes 1 medium diced onion 2 Tbsp. poultry seasoning 1 Tbsp. Maple syrup, or brown sugar 1 Tbsp. Garlic powder 1 tsp. Dried Thyme 1 tsp Liquid smoke dash red pepper flakes (optional)
1 Tbsp. fennel seed (also optional, but really, really good) 2 cups quick-cooking oats Preheat oven to 350°F. and line 2 baking sheets with parchment paper. Combine everything but the oats in a medium saucepan and bring to a boil over high heat, then add the oats and cook over medium to low heat for about five minutes, stirring well as you would any oatmeal. Then scoop mixture onto prepared baking sheet and flatten each ball gently with the back of a wet spatula to form a patty. Bake 15 minutes; flip sausages and bake an additional 5 minutes.
14. Veggie Wrap
Thinly slice vegetables like summer squash, red and yellow bell pepper, onion and mushrooms, and lightly salt them before stir frying them in a dry skillet over medium to high heat. The salt will draw out the moisture of the veggies, but you may still have to add a teaspoonful of water now and again as they cook to keep them from sticking to the pan. Sprinkle them lightly with some garlic powder as they cook if you desire. Slide these onto a flour tortilla, with or without a smear of hummus and sliced fresh tomato for a great breakfast wrap.
15. Fresh Fruit
Whether just a banana on the go, a half of a grapefruit, or a lovely fruit salad, fresh fruit is by far the most popular breakfast at our house! It's simple, quick, and perfectly nutritious.
I hope these ideas have inspired you with the recipes and ideas you'll need to prepare a wholesome breakfast for your family each and every day of the fast!